STATEN ISLAND, N.Y. -- About this time last year, I realized that my lifestyle was catching up to me — I was living to eat, rather than eating to live. Until then, I considered myself a pretty healthy eater with home-cooked meals, no fast food, lots of fresh fruit and veggies in the house. Still, as of last December, I was 70 pounds heavier then when I started culinary school in 1983.

How did that happen? I planned and ate every meal as though we were going to the electric chair and put us in jeopardy of becoming “circus fat.” My wife and sons, real food-lovers, are quite health conscious, and were happy to see a shift away from rich restaurant-style dishes to another direction; not dieting, per se, (heaven forbid) but rethinking the way we eat on a daily basis. While most diets will work for a few weeks, it’s hard to integrate them into a real lifestyle.

ALL FOOD, ALL THE TIME
With a career and lifestyle that revolves around food and entertaining, I hated the idea of sacrificing the pleasures of both cooking and dining, let alone wine and cocktails. So, week by week, recipe by recipe, I challenged myself to create big, satisfying flavors within the guidelines of healthier living. Daily cocktails became an occasional weekend treat instead. Working with my favorite recipes, like the accompanying one for chicken curry, meant adding generous amounts of good curry paste and aromatics, substituting butternut squash for coconut milk and cooking everything down slowly to rich flavor and a rich mouth feel.

We’ve lived with this better diet for a year now, and our meals are very satisfying. Even better, I’ve lost close to 50 pounds and have lowered my cholesterol and blood pressure to near normal levels. But the best part is that my family and friends all enjoyed this year’s meals.

Little tips to gain big tastes

Most of the changes noted here are small substitutions or shopping choices. The point is to add flavor, not fat to dishes. Also, make berries, fruits, and nuts part of breakfast, snacks, and desserts.

Use oils sparingly
Use beneficial oils, like olive and canola, instead of butter, and try flavored oils, like walnut or truffle; a tiny bit adds rich delicious flavor.

Go for better carbs
Fiber is filling. With this in mind, stick with high-protein pastas, brown rice in place of white rice, whole grain cereals, crackers, and breads.

Take the veggie route
They are good as a filling side dish, but also great to enrich a stew or a sauce. Potatoes, carrots, parsnips, squash and cauliflower add punch and richness.

Roast, don’t sauté
Put cut veggies in a plastic bag, add seasoning and 1 tablespoon olive oil. Seal the bag; swish to coat. Remove from plastic bag and place on a sheet pan. Cook in the oven at 350 degrees, about 35 minutes.

Work to trim meats
Use more fish and skinless poultry. Marinate lean beef, pork, and lamb. Work with select ground lean beef or substitute turkey in chili, meatballs and meatloaf.

BIG FLAVOR, LOW-FAT CURRY (Makes 4 to 6 servings)

2 pounds chicken, either boneless and skinless thighs or breasts cut into large (2- to 3-inch) cubes

In a large heavy pot or flameproof casserole pot, sear chicken in vegetable oil. Remove chicken, set aside.

In the same pot over medium heat, sauté onion until very soft; add garlic, hot pepper flakes, and ginger. Sauté until soft and well combined, about 8 minutes.

Stir in curry paste or powder, then add stock bring to a simmer. Add squash and cooked chicken. Cook for 20 minutes or until chicken is cooked through and sauce thickens. (If using chicken breasts, cook in sauce for 10 minutes.)

Add cauliflower, chick peas, and potatoes. Cook until vegetables are tender. Adjust seasonings, if needed. Top with optional chopped cilantro and serve with brown or basmati rice.